15 High-Protein Foods to Boost Your Diet

Why Is Protein Important?

Protein plays a crucial role in building and repairing muscles, supporting immune function, and maintaining overall health. It’s especially important for active individuals and those looking to improve their fitness levels. However, while protein is essential, it’s just one piece of the puzzle. A well-rounded diet, rich in vegetables, fruits, healthy fats, and whole grains, is key to achieving optimal health.

High-Protein Foods: Animal Sources

1. Eggs

Eggs are a versatile and nutrient-dense option, offering high-quality protein. They’re also a great source of vitamins D and B12, along with minerals like selenium and choline, which support brain health and metabolism.

One large egg (50g) provides 6.3 g of protein.

2. Chicken Breast

Chicken breast is a lean protein powerhouse, perfect for muscle growth and recovery. It’s rich in B vitamins such as niacin and B6, as well as zinc and selenium, which aid in immune function and cellular repair.

100g of roasted chicken breast contains about 31g of protein.

3. Greek Yogurt

Greek yogurt delivers a creamy protein boost and is packed with calcium, which supports bone health. It’s also a source of B12 and probiotics, which promote digestive health.

100g of roasted chicken breast contains about 31g of protein.

4. Cottage Cheese

Cottage cheese is high in protein and provides a good dose of calcium and phosphorus, essential for healthy teeth and bones. It also contains B vitamins, including B2 (riboflavin), which supports energy production.

One cup (220g) of cottage cheese provides 24g of protein.

5. Whey Protein Powder

Whey protein powder is an efficient way to add protein to your diet. It’s often fortified with essential amino acids and contains calcium, potassium, and magnesium, crucial for muscle function and recovery.

One scoop (32g) of high-quality whey protein powder provides about 24g of protein.

Though, the scoop size and amount of protein varies from brand to brand.

6. Canned Tuna

Canned tuna is an inexpensive and lean source of protein, rich in omega-3 fatty acids that benefit heart health. It’s also packed with vitamins like B12 and D, and minerals such as selenium, which helps protect cells from oxidative damage.

One can (107g) of tuna provides about 20g of protein.

7. Fish

Fish like salmon and cod are excellent for protein and also provide significant amounts of vitamin D, omega-3s, and B vitamins, which collectively support brain, heart, and bone health.

All common types of fish are high in protein. For example, 100g of salmon provides about 22g of protein.

8. Lean Beef

Lean beef offers high-quality protein and is rich in iron, which supports energy levels and oxygen transport. It also provides B vitamins, zinc, and selenium for immune health and cellular repair.

One steak (284g) provides about 65g of protein.

9. Turkey

Turkey, particularly lean cuts, is a protein-rich option with plenty of B vitamins, especially B6 and niacin. It also provides phosphorus and selenium for bone and immune system health.

A 3-ounce (85g) serving of turkey provides 25g of protein.

10. Lean Pork

Lean pork, such as tenderloin, offers high protein and a range of B vitamins, including thiamine, which supports energy production. It’s also a source of zinc and selenium.

100g of pork chop provides 21g of protein.

11. Milk

Diary milk is a great source of high-quality protein, offering all nine essential amino acids your body needs. Beyond protein, milk is an excellent source of calcium, which supports strong bones and teeth, and vitamin D, which aids calcium absorption. It also provides B vitamins like B2 (riboflavin) and B12, essential for energy production and red blood cell formation. Whether enjoyed on its own, in smoothies, or with cereal, milk is a versatile and nutritious addition to your diet.

One cup (246ml) of diary milk provides 8.3g of protein, or about 3.4g of protein per 100ml.

High-Protein Foods: Vegetarian Options

12. Black Beans

Black beans are packed with plant-based protein and are a great source of folate, magnesium, and iron, which support red blood cell production and energy levels.

100g of raw, uncooked black beans provides 24g of protein.

13. Peas

Peas are not only protein-rich but also contain vitamins A, C, and K, which promote eye health, immunity, and blood clotting. They’re also a good source of manganese and fiber.

100g of canned green peas provides almost 5g of protein.

14. Chickpeas

Chickpeas are a protein and fiber powerhouse, rich in folate, iron, and phosphorus. These nutrients contribute to energy production and bone health.

100g of uncooked chickpeas provides 21g of protein.

15. Lentils

Lentils are high in protein and provide folate, iron, and manganese. They’re excellent for supporting brain function, energy levels, and healthy metabolism.

100g (about 1/2 cup) of cooked lentils provides 9g of protein.

The Bottom Line

Adding high-protein foods to your diet can support muscle repair, satiety, and overall health. Whether you’re a meat-lover or vegetarian, the options above provide plenty of ways to meet your protein needs. Remember, balance is key - combine these foods with a variety of nutrient-dense choices for the best results.